Product 13 · Anxiety
The
Anxiety & Panic Journal
Perimenopause anxiety is common, and easily mistaken for something else. This journal names it correctly as a physical symptom, tracks its patterns, and helps you build a personalised toolkit.
£6.99
Instant download · 13 pages · 6 binder sizes · Ink-Saver + GoodNotes editions
General information, not medical advice. Speak to your GP or a menopause specialist about your own care.
What's inside
13 pages. Everything you need.
×4
Cover, title page, how to use & worked example
How to name it, track it and prepare for your GP, plus a filled-in example of week two.
Read first
×1
Welcome
"A symptom, not a flaw." Read this first if your anxiety feels different — more sudden, more physical, more out of nowhere.
Print once
×1
My Anxiety Baseline
What your anxiety feels like physically, when it typically hits — waking 2–4am, sudden dread, palpitations, waves unrelated to events — and what you've tried.
Fill once
×3
Daily Anxiety Log
Two minutes: anxiety level morning, afternoon, evening and night, whether you woke anxious, panic episodes, triggers, what helped and one thing that was okay.
Daily
×1
Trigger & Pattern Tracker
A two-week grid of common triggers — coffee, alcohol, poor sleep, hormonal timing, stress, conflict, screen time — and the triggers you've confirmed.
Every 2 weeks
×1
When Anxiety Hits
What to do right now: box breathing, cold water, naming what you can see and hear — and what you want your family to know.
In the moment
×1
What Helps My Anxiety
Tick and expand your toolkit — exercise, sleep, less caffeine and alcohol, therapy, time alone, whether HRT has been discussed — and what works for you.
Ongoing
×1
Monthly Review & GP Notes
A pattern you confirmed, your best and worst weeks, whether HRT has been discussed for anxiety, and what you want to tell your GP.
Monthly
In every download
- ✓ Print edition: all 13 pages in 6 sizes (A4, A5, Half Letter, Personal/Filofax, A6, Happy Planner Classic), each with hole-punch guides. Undated, so print any page as often as you need.
- ✓ Ink-Saver edition: the same 6 sizes with white pages and a light cover, about 85% less ink for home printing.
- ✓ GoodNotes / Notability edition: 86 linked pages with side tabs, contents, index, outline, previous/next links, 6 notes pages and a dark or light cover. Includes 31 linked days of the daily anxiety log, 26 two-week trigger trackers (a full year) and 12 monthly review & GP notes pages.
- ✓ 63 digital stickers (transparent PNG) and a one-page Start Here guide.
What makes it different
Designed for real life
01
Names it correctly from the first page
Perimenopause anxiety is caused by fluctuating oestrogen affecting the amygdala and stress regulation. It is not stress. It is not a personality change. It is a symptom. This journal says so, clearly, on page one.
02
Take your pattern to your GP
NICE menopause guidance (NG23, updated 2024) asks clinicians to consider whether anxiety and low mood are linked to the menopause transition. A clear record of your own pattern helps that conversation happen.
03
Tracks the specific perimenopause patterns
Waking between 2–4am with racing thoughts. Sudden dread for no reason. Palpitations that feel like panic. Anxiety that comes in waves unrelated to circumstances. This journal knows what perimenopause anxiety actually looks like.
This is for you if
You've developed anxiety that feels different — more physical, more sudden, more out of nowhere. You may have been told it's stress or depression. You want to understand whether it's hormonal.
What you get
- ✓ 13-page printable PDF in all 6 binder sizes
- ✓ Ink-Saver version of every size — about 85% less ink
- ✓ GoodNotes / Notability edition — 86 linked pages
- ✓ 63 digital stickers + a Start Here guide
- ✓ Undated — print as many times as you need
- ✓ How to use guide + worked example included